- Aug 4, 2020

Crossfit Kivnon 08/04/2020

Warm-up 2 MINS JUMP ROPE 10 AIR SQUATS 5 INCH WORMS 10 FRANKENSTEINS 10 SAMSON STRETCHES

SWOD: Snatch Balance 16 EMOM EVERY 2 MIN 3/3/2/1/1/1/1/1 WORKING UP TO 60% OF YOUR OVERHEAD SNATCH 1RM

WOD: Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups

GPP - FRONT SQUATS + JUMPING PULL UPS

FITNESS - 75/55

Recent Posts

See All

Crossfit Kivnon 10/16/2020

Warm-up 400 M RUN 10 EMPTY BAR FRONT SQUATS 5 SHOULDER PRESS 5 RING ROWS 5 INCH WORMS 10 LUNGES (EACH SIDE) WOD: Front Squat 10 MINS TO BUILD TO WORKING WEIGHT 5, 3, 2 5,5,5,5,5 @ 70% OF 1 RM FRONT

Crossfit Kivnon 10/15/2020

SLIPS SCALES 30 SECONDS AT EAC POSTIONS 2 MINS - LSITS 2 MINS - INVERSIONS 2 MINS - PLANK 2 MINS - STRETCHING WOD: SIT BACK AND RELAX (AMRAP - Rounds and Reps) EVERY 5 MINS FOR 20 MINS 4 MIN AMR

Crossfit Kivnon 10/14/2020

Warm-up 6 MIN AMRAP 10 FRANKENSTEINS 10 SCORPIANS 10 SAMSON STRETCHES 20 PASSTHROUGHS 5 BURPEE TO TARGET Skill Work RING MUSCLE UP PROGRESSIONS 3 X 10 SECONDS RING DIP HOLD 3 X 10 SECONDS ARMS LOCKE